Ditch the kettlebells and barbell for a change. This is a list of 20 bodyweight WODs you can do anywhere you have a pullup bar, a box, and a jump rope. Great for CrossFit, conditioning, or as a way to switch up your training. If you'd like to stick with the weight - browse more WODs in our WOD database.
1. “Mary” WOD
20min AMRAP
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups
2. 500 Double Unders for Time
500 Double-unders for time
At beginning of each minute, do 3 Air Squats
3. Hero WOD “J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips (or alternate)
Push-ups
4. The Hotel Room WOD
20 Rounds for Time:
5 Push-ups
5 Air Squats
5 Sit-ups
5. 200 Air Squats
For Time:
200 Air Squats
6. “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
7. Gymnastic Conditioning
3 Rounds for Time:
10 Handstand Push-ups
Run 200m
8. Countdown by Burpees
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Sit-ups
9. “Annie”
50-40-30-20-10 Reps of:
Double-unders
Sit-ups
10. Reverse Pyramid WOD
50 Sit-ups
40 Push-ups
30 Box Jumps (24” / 20”)
20 Pull-ups
10 Bench Dips
40 Sit-ups
30 Push-ups
20 Box Jumps (24” / 20”)
10 Pull-ups
30 Sit-ups
20 Push-ups
10 Box Jumps (24” / 20”)
20 Sit-ups
10 Push-Ups
10 Sit-ups
11. Gymnastic Fantastic
3 Rounds for Time:
10 Muscle-ups
10 Forward Rolls
20 Pistol squats, alternating
Handstand walk 20 yards
12. “Cindy”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
13. Gymnastic Stamina WOD
21-18-15-12-9-6-3 Reps of:
Handstand Push-ups
14. 20 Minute EMOM
Minute 1: 15 Push-ups
Minute 2: 10 Pull-ups
Minute 3: 15 Sit-ups
Minute 4: 20 Lunges
15. Cardio WOD
8 Rounds for Time:
Run 400m
Rest 90 seconds
16. Muscle-ups for Time
For Time:
30 Muscle-ups
17. 10 to 1
Round 1 will be 10 burpees and 1 pull-up, and so on.
For time:
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 Pull-ups
18. Hero WOD “Murph”
1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run
19. Tabata Something Else
32 intervals of 20 seconds of work and 10 seconds of rest. Each movement has 8 rounds.
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Air Squats
20. Leg Burn-out
3 Rounds for Time:
100-ft Walking Lunge
50 Air Squats
50 Hip Extensions
Wrap Up
Give this list a go next time you’re looking to focus on bodyweight movements, or wanting something different. If you’re every on the road or stuck in a hotel, this list of bodyweight WODs will also serve you well.
Motivation. Information. Preparation.
We want to make every WOD your best WOD.
WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day". Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear.
Your comment was posted successfully! Thank you!
https://trailblazer.me/id/dragonballlegendsfreechronocrystalshacktoolnoverification
https://trailblazer.me/id/dragonballlegendsfreeonlinechronocrystalsgenerator2023
https://trailblazer.me/id/dragonballlegendsfreechronocrystalscheatsnoverification
https://trailblazer.me/id/dragonballlegendsfreeunlimitedchronocrystalsnosurvey
https://trailblazer.me/id/dragonballlegendsfreechronocrystalshacknosurvey
https://trailblazer.me/id/epicsevenfreeskystoneshacktoolnoverification
https://trailblazer.me/id/epicsevenfreeskystonescheatsupdatednoverification
https://trailblazer.me/id/epicsevenfreeonlineskystonesgenerator2023
https://trailblazer.me/id/epicsevenfreeskystoneshacknosurvey
https://trailblazer.me/id/epicsevenfreeunlimitedskystonesnoverification
https://trailblazer.me/id/everwingfreecoinshacktoolnoverification
https://trailblazer.me/id/everwingfreeunlimitedcoinsnoverification
https://trailblazer.me/id/everwingfreecoinscheatsupdatednoverification
https://trailblazer.me/id/everwingfreeonlinetrophiesgenerator2023
https://trailblazer.me/id/everwingfreetrophieshacknosurvey2023
https://trailblazer.me/id/evonythekingsreturnfreegemshacktoolnoverification
https://trailblazer.me/id/evonythekingsreturnfreegemscheatsnoverification
https://trailblazer.me/id/evonythekingsreturnfreeonlinegemsgenerator2023
https://trailblazer.me/id/evonythekingsreturnfreegemshacknosurvey
https://trailblazer.me/id/evonythekingsreturnfreeunlimitedgemsnosurvey
https://trailblazer.me/id/farmheroessagafreegoldcheatsnoverification
https://trailblazer.me/id/farmheroessagafreegoldhacktoolnoverification
https://trailblazer.me/id/farmheroessagafreeunlimitedgoldnoverification
https://trailblazer.me/id/farmheroessagafreeliveshacknosurvey
https://trailblazer.me/id/farmheroessagafreeonlinelivesgenerator2023
https://trailblazer.me/id/pokemongofreepokecoinshacknosurvey2023
https://trailblazer.me/id/pokemongofreeonlinepokecoinsgenerator2023
https://trailblazer.me/id/pokemongofreepokecoinshacktoolnoverification
https://trailblazer.me/id/pokemongofreepokecoinscheatsnoverification
https://trailblazer.me/id/pokemongofreeunlimitedpokecoinsnosurvey
https://trailblazer.me/id/soundcloudfreeonlinefollowersgenerator2023
https://trailblazer.me/id/soundcloudfreeunlimitedfollowersnoverification
https://trailblazer.me/id/soundcloudfreefollowershacknosurvey2023
https://trailblazer.me/id/soundcloudfreefollowerscodesupdatednoverification
https://trailblazer.me/id/soundcloudfreefollowershacktoolnoverification
https://trailblazer.me/id/bingopopfreecoinshacktoolnoverification
https://trailblazer.me/id/bingopopfreeonlinecoinsgenerator2023
https://trailblazer.me/id/bingopopfreeunlimitedcoinsnoverification
https://trailblazer.me/id/bingopopfreecherrieshacknosurvey2023
https://trailblazer.me/id/bingopopfreecherriescheatsnoverification
https://trailblazer.me/id/metaquestfreegiftcardgeneratorwithoutverification
https://trailblazer.me/id/metaquestfreegiftcardcodesupdatednoverification
https://trailblazer.me/id/metaquestfreeonlinegiftcardgenerator2023
https://trailblazer.me/id/howtogetmetaquestfreegiftcardwithoutverification
https://trailblazer.me/id/freemetaquestgiftcardcodesgeneratorfullyworksnosurvey
https://trailblazer.me/id/fifa23freeonlinecoinsgeneratornoverification
https://trailblazer.me/id/fifa23freecoinshacktoolnoverification
https://trailblazer.me/id/fifa23freecoinscheatsnoverification
https://trailblazer.me/id/fifa23freeunlimitedcoinsnoverification
https://trailblazer.me/id/fifa23freecoinshacknosurvey2023
https://trailblazer.me/id/assassinscreedvalhallafreeonlinehealthgenerator2023
https://trailblazer.me/id/assassinscreedvalhallafreehealthhacknosurvey
https://trailblazer.me/id/assassinscreedvalhallafreeunlimiteditemsnoverification
https://trailblazer.me/id/assassinscreedvalhallafreeadrenalinehacktoolnoverification
https://trailblazer.me/id/assassinscreedvalhallafreeadrealinecheatsnoverification
https://trailblazer.me/id/forgeofempirefreeonlinegoldgenerator2023
https://trailblazer.me/id/forgeofempirefreeunlimitedgoldnoverification
https://trailblazer.me/id/forgeofempirefreesupplieshacknosurvey2023
https://trailblazer.me/id/forgeofempirefreediamondscheatsnoverification
https://trailblazer.me/id/forgeofempirefreediamondshacktoolnoverification
https://codepen.io/Fess-Modd/pen/dyQZmzZ
https://glot.io/snippets/gmp67pyt06
https://controlc.com/58843d24
https://jsbin.com/janavonowu/edit?html,output
https://www.pastery.net/cnakkf/
https://notes.io/qJapG
https://rextester.com/GJMM22343
https://pastelink.net/fvxt9y2s
https://paiza.io/projects/83nfo6U1Is3Z6bICK69pfg
https://ide.geeksforgeeks.org/online-c-compiler/7e118329-7a11-44b8-9995-be5403ef968d
https://paste.firnsy.com/paste/lpu52tq5l3C
https://paste.enginehub.org/HRknXghEr
https://jsfiddle.net/3cqhs9yx/
https://paste.ee/p/k5zyV
https://jsitor.com/74CwSiIsbQ
https://rentry.co/8pkzu
https://hastebin.com/share/rojakahufu.bash
http://nopaste.paefchen.net/1952379
https://cccv.to/cptnamericathaisub
https://cccv.to/captainamerika25
https://cccv.to/cptnamerica4thaihd
https://cccv.to/2025cptnamericathai
https://cccv.to/cptnamericahdthai
https://scrapbox.io/cccvtonewindex/cccv.to%2Fcptnamericathaisub
https://freepaste.link/public/5katmugxyz
https://paste.centos.org/view/d2a49323
https://www.etextpad.com/p0ihwsq0s8
https://pastelink.net/qcr11a5o
https://paste.enginehub.org/0q5oJat2W
https://pastebin.com/zUD4i64U
https://paste.thezomg.com/289708/94546551/
https://p.ip.fi/uYKR
https://rentry.co/b3t7xi5z
https://notes.io/wXm56
https://tech.io/snippet/Ug49BBr
https://jsitor.com/4Oo6aZXUFg
https://paste.feed-the-beast.com/view/90ea3a48
https://privatebin.net/?5965fa886c8a5fe0#H6DRmsf98zvtGn6UiHtZP1B3FEViqjdn7j7cs5d1Q36J
https://glot.io/snippets/h4l2f3xeub
https://community.wongcw.com/posts/981418
https://www.zephyraxis.com/wall/blogs/67766/cccvtonewindex
https://diendannhansu.com/threads/cccvtonewindex.721702/
https://foro.ribbon.es/topic/56247/cccvtonewindex
https://www.festivals.com/cccvtonewindex-92055
https://forumketoan.com/threads/cccvtonewindex.60288/
https://plaza.rakuten.co.jp/harrykur05/diary/202502130000/
https://matters.town/a/d1tdzradysdo
https://medium.com/@yurigheboy25/https-cccv-to-cptnamericathaisub-f65875d618b3
https://soundcloud.com/plumppurple-539739364/kapetan-amerika-vrli-novi-svet-2025-ceo-film-sa-prevodom-na-hrvatski-ii-srbija
https://soundcloud.com/plumppurple-539739364/gledaj-kapetan-amerika-vrli-novi-svet-2025-ceo-film-sa-prevodom-online-srbija
https://soundcloud.com/plumppurple-539739364/cijeli-kapetan-amerika-vrli-novi-svet-2025-ceo-film-online-sa-prevodom-film-srbija
https://soundcloud.com/plumppurple-539739364/kapetan-amerika-vrli-novi-svet-ceo-film-2025-sa-prevodom-online-hd
https://soundcloud.com/plumppurple-539739364/gledajte-kapetan-amerika-vrli-novi-svet-ceo-film-2025-sa-prevodom-online-hd
https://soundcloud.com/plumppurple-539739364/cijeli-kapetan-amerika-vrli-novi-svet-ceo-film-online-sa-prevodom-srbija
https://soundcloud.com/plumppurple-539739364/pogledajte-kapetan-amerika-vrli-novi-svet-2025-ceo-film-o-n-l-i-n-e-sa-prevodom-hd-cijeli-filmovizija
https://soundcloud.com/gregorye-431342175/bridzet-dzouns-luda-za-njim-2025-ceo-film-sa-prevodom-na-hrvatski-ii-srbija
https://soundcloud.com/gregorye-431342175/gledaj-bridzet-dzouns-luda-za-njim-2025-ceo-film-sa-prevodom-online-srbija
https://soundcloud.com/gregorye-431342175/cijeli-bridzet-dzouns-luda-za-njim-2025-ceo-film-online-sa-prevodom-film-srbija
https://soundcloud.com/gregorye-431342175/bridzet-dzouns-luda-za-njim-ceo-film-2025-sa-prevodom-online-hd
https://soundcloud.com/gregorye-431342175/gledajte-bridzet-dzouns-luda-za-njim-ceo-film-2025-sa-prevodom-online-hd
https://soundcloud.com/gregorye-431342175/cijeli-bridzet-dzouns-luda-za-njim-ceo-film-online-sa-prevodom-srbija
https://soundcloud.com/gregorye-431342175/pogledajte-bridzet-dzouns-luda-za-njim-2025-ceo-film-o-n-l-i-n-e-sa-prevodom-hd-cijeli-filmovizija
https://soundcloud.com/caiden64/sonikov-film-3-2025-ceo-film-sa-prevodom-na-hrvatski-ii-srbija
https://soundcloud.com/caiden64/gledaj-sonikov-film-3-2025-ceo-film-sa-prevodom-online-srbija
https://soundcloud.com/caiden64/cijeli-sonikov-film-3-2025-ceo-film-online-sa-prevodom-film-srbija
https://soundcloud.com/caiden64/sonikov-film-3-ceo-film-2025-sa-prevodom-online-hd
https://soundcloud.com/caiden64/gledajte-sonikov-film-3-ceo-film-2025-sa-prevodom-online-hd
https://soundcloud.com/caiden64/cijeli-sonikov-film-3-ceo-film-online-sa-prevodom-srbija
https://soundcloud.com/caiden64/pogledajte-sonikov-film-3-2025-ceo-film-o-n-l-i-n-e-sa-prevodom-hd-cijeli-filmovizija
https://soundcloud.com/kalimane-959867408/vajana-2-2024-ceo-film-sa-prevodom-na-hrvatski-ii-srbija
https://soundcloud.com/kalimane-959867408/gledaj-vajana-2-2024-ceo-film-sa-prevodom-online-srbija
https://soundcloud.com/kalimane-959867408/cijeli-vajana-2-2024-ceo-film-online-sa-prevodom-film-srbija
https://soundcloud.com/kalimane-959867408/vajana-2-ceo-film-2024-sa-prevodom-online-hd
https://soundcloud.com/kalimane-959867408/gledajte-vajana-2-ceo-film-2024-sa-prevodom-online-hd
https://soundcloud.com/kalimane-959867408/cijeli-vajana-2-ceo-film-online-sa-prevodom-srbija
https://soundcloud.com/kalimane-959867408/709614b3-f48f-4804-ac43-9273a9cb9909
https://nas.io/ghorojha/challenges/adasdasd
https://nas.io/bhajaibest/challenges/-assistir-capitao-america-admiravel-mundo-novo-.filme-completo.-dublado-em-portuguse
https://qrfy.io/p/A2JCUdDMbt
https://qrfy.io/p/saSPcCZQR6
https://qrfy.io/p/L8jGETdMgv
https://qrfy.io/p/yUZpfGnP5u
https://qrfy.io/p/SSCxrhvXdN
https://qrfy.io/p/qAUAq04RJP
https://qrfy.io/p/KXpq2_vVVQ
https://qrfy.io/p/m1-MO5URRG
https://qrfy.io/p/Z4q-tEuL7D
https://qrfy.io/p/sd-mJRd1M8
https://qrfy.io/p/JgWZDfxQA6
https://qrfy.io/p/MvcDfopNfK
https://glot.io/snippets/h4jjg15qxl
https://privatebin.net/?b1c43e63cf4c7be7#E37hbgirefzR28MBLC94YDWu6bsdGeQtYhM5PLyTWkXo
https://scrapbox.io/jadindekeun/nas.io%2Fghorojha%2Fchallenges%2Fadasdasd
https://freepaste.link/public/6dycfmv73l
https://paste.centos.org/view/081741b6
https://www.etextpad.com/luqfzmmuyf
https://pastelink.net/t4lka5u2
https://paste.enginehub.org/o4eY8bwcg
https://pastebin.com/QDbTqQKH
https://paste.thezomg.com/289231/33492317/
https://p.ip.fi/O9XZ
https://rentry.co/ctdc2ood
https://notes.io/wXjjb
https://paste.ee/p/F2KKuZEs
https://tech.io/snippet/d4E53AP
https://jsitor.com/RfOMtr1C03
https://paste.feed-the-beast.com/view/3d7c8819
https://medium.com/@yurigheboy25/https-nas-io-ghorojha-challenges-adasdasd-b97e33279a07
https://foro.ribbon.es/topic/55082/jadindekeuneuy
https://matters.town/a/8f6sys4j2ytp
https://www.zephyraxis.com/wall/blogs/67556/jadindekeuneuy
https://www.festivals.com/jadindekeuneuy—91817
https://community.wongcw.com/posts/979223
https://forumketoan.com/threads/jadindekeuneuy.59981/
https://diendannhansu.com/threads/jadindekeuneuy.720544/
https://plaza.rakuten.co.jp/harrykur05/diary/202502120000/
https://attack-on-titan-the-last-attack-vietsub.univer.se/
https://yeu-nham-ban-than-vietsub.univer.se/
https://bo-tu-bao-thu-viet-sub.univer.se/
https://qrfy.io/p/LGQtetgvkI
https://the-ancestral-home-vietsub.univer.se/
https://hiddenface-thaidub.univer.se/
https://khun-phi-jao-kha-dichan-pen-han-mi-chai-hong-ep7-8.univer.se/
https://khunphijaokha-dichanpenhanmichaihong-ep7.univer.se/
https://wainooom-2544-thaidub.univer.se/
https://khun-phi-jao-kha-dichan-pen-han-mi-chai-hong-ep8-ch3.univer.se/
https://khun-phi-jao-kha-ep7.univer.se/
https://khun-phi-jao-kha-dichan-pen-han-mi-chai-hong-ep8.univer.se/
https://goodheavensimagoosenotaswanep7.univer.se/
https://www.facebook.com/captainamerica4thai
https://start.me/w/XRwyjk
https://foro.ribbon.es/topic/55164/daetu
https://forum.daoyidh.com/topic/28199/fthtw5y
https://bsky.app/profile/misella.bsky.social/post/3lhxt6ce7r225
https://raindrop.io/tuckeradrian88/soresamsu-52415371
https://multy.me/9BgfL
https://diendannhansu.com/threads/dstryei6i77i.720693/
https://lifeisfeudal.com/Discussions/question/gjykii6i
https://www.petition2congress.com/ctas/taryie7
https://github.com/Voir-The-Brutalist-Streaming-VF
https://github.com/the-brutalist-streaming-fr
https://github.com/the-brutalist-en-ligne-vf
https://github.com/fIlm-the-brutalist-vf
https://github.com/the-brutalist-StreamingVF
https://github.com/voir-the-brutalist-streamingvf-en-ligne
https://github.com/voir-les-damnes-streamingvf
https://github.com/voir-les-damnes-streaming-fr
https://github.com/les-damnes-en-vf-streaming
https://github.com/fIlm-les-damnes-streaming-vf
https://github.com/les-damnes-StreamingVF
https://github.com/voir-les-damnes-streamingvf-en-ligne
https://github.com/voir-haut-les-mains-streaming-vf
https://github.com/haut-les-mains-streaming-fr
https://github.com/haut-les-mains-en-streamingvf
https://github.com/fIlm-haut-les-mains-streaming-vf
https://github.com/haut-les-mains-StreamingVF
https://github.com/voir-haut-les-mains-streamingvf-ligne
https://github.com/voir-young-hearts-streaming-vf
https://github.com/young-hearts-streaming-fr
https://github.com/young-hearts-en-streamingvf
https://github.com/fIlm-young-hearts-streaming-vf
https://github.com/young-hearts-StreamingVF
https://github.com/voir-young-hearts-streamingvf-ligne